Vegetable Shepherdless Pie

Vegetable Shepherdless Pie

SERVES: 4 | PREP TIME: 5 MINUTES | COOK TIME: 75 MINUTES

Nutrition information per person: 380 calories, 62g carbs /10g fat / 12g protein

This dish is perfect comfort food and, in my opinion, definitely worth the time to prepare. You don’t need to stand over it constantly so it’s not too demanding.
Taking the time to for the onions to become almost caramelised is the secret sauce here, think sweet and sultry like a French onion soup. Onions are a fantastic prebiotic food - feeding our good gut bacteria. They are also rich in Vitamin C.
The mash potato is a little indulgent, you only require a thin layer for the topping and the nutritional value is boosted by mixing the parsnips 50:50 (you could use cauliflower). Sometimes a little indulgence is also warranted!

Vegetarian Pie

Ingredients:

2 onions (600g)
2 cloves of garlic
2 carrots (200g)
6 mushrooms (120g)
1 bay leaf
A handful of thyme
1 tbsp tamari
1 tbsp balsamic vinegar
1 tbsp tomato purée
100g French or Puy lentils
500ml vegetable stock

For the mash:
1-2 potatoes (300g)
2 parsnips (300g)
2 tbsp Dijon mustard
A good splash of milk and a knob of butter
(you can substitute plant-based alternatives)

 

Instructions

1. Peel, and slice the onions in half, slicing into half-moons

2. Add 2 tbsp olive oil to a large pot on a medium heat and add the onions. Sauté for 3 minutes and then lower the heat for 30 minutes, stirring occasionally so the onions don’t stick (you can add a splash of water if needed).
You can leave them for 45-60mins if you can spare the time.

3. Prepare the other vegetables. Peeling the carrots, and dicing into small cubes. Wash and slice the mushrooms and dice the garlic finely. Rinse the lentils.

4. Add the garlic, bay leaf and thyme and increase the heat for 1 minute.

5. Add the carrots, mushrooms, tomato purée tamari, balsamic vinegar and lentils and stir well.

6. Add the stock and bring to the boil, reduce to simmer for 25 minutes with the lid on.

7. Meanwhile, make your mash. Peel and quarter the potatoes, and peel and halve the parsnip

8. Bring a pan of salted water to the boil and add the vegetables for 20 minutes until soft. Drain. Add the Dijon mustard, milk of choice (butter if using), season with salt and pepper and mash until smooth

9. Preheat the grill. Spoon the lentil mixture into an ovenproof dish, and top with the mashed potatoes. Season and place under the grill for 15 minutes before serving.

 

Recipe by Founded Nutrition
www.foundednutrition.com or @founded_nutrition